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Components

Snatch

Metcon

Metcon

Settings

Workout

The Cell Gym 5.1.19

Warm-up

Snatch warmup

Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch

Strength

Snatch (12 min EMOM 2@60-70%)

Snatch

Metcon

Metcon (Time)

LIFE
9.7.5
Ring Rows
Dips
Power Snatch 85/55

Metcon (Time)

SPORT
9.7.5
Muscle up
Power Snatch 105/75

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 01, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

1 x 2 @ 115 lbs

2

Brandon
Walters

5:30 AM WOD

12 x 2 @ 105 lbs

last 2 at 115

2

Jeremiah
Thorne

5:30 AM WOD

1 x 2 @ 105 lbs

3

Brad
Bosley

5:30 AM WOD

1 x 2 @ 85 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

12 x 2 @ 75 lbs

1

Stephanie
Nix

7:00 PM Open Gym/ WOD

12 x 2 @ 75 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

12 x 2 @ 55 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

12 x 2 @ 45 lbs

power snatch

3

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 2 @ 45 lbs

4

Lindie
Rowley

8:30 AM WOD (Daycare)

12 x 2 @ 35 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

12 x 2 @ 35 lbs

4

Aleesa
Wiltbank

5:30 AM WOD

1 x 2 @ 35 lbs

4

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 35 lbs

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

10 x 1 @ 100 lbs

Jess had me 1 @ 100 10 min; 2 @ 83# last 2 min.